In Partners: One Person carries 100lbs/60lbs 100ft, while the other holds a plank. Switch back n forth for 3 minutes.
Red: Shoulder Press
Slingshot Bench Press
White/Blue: Slingshot Bench Press
Work up to at least 60%, then add Slingshot.
7x2 Heavy Slingshot Bench, same weight, no misses.
1xAMRAP @70% with slingshot
1xAMRAP @60% no slingshot
Red/White/Blue: Incline Piston Press, 3x5 each
SWOD - Strength WOD
15 Cal Ski Erg
5 Pullups (kipping allowed)
Max reps HSPU or
Max time accumulated Handstand hold
Max Reps Pushups (one continuous motion, no stopping of any kind)
100 Band Pull Apart